You might think fruit juices are good for your kids, but they're loaded with sugar and calories. So ditch the juice and instead give them dried fruit, which contains fiber and nutrients but still has plenty of sweetness to keep them satisfied. Fresh fruit is another healthy option, but stick to varieties that aren't difficult to eat; messier fruits that involve more work — like whole oranges — might deter kids. Try easy-to-peel bananas, or portion grapes into plastic bags and store them in the freezer for a quick, healthy snack your kids can enjoy anytime. "Make it user-friendly and easy to eat," advises Fernstrom. Smoothies made from low-fat yogurt and fresh fruit also make for a filling, healthy treat.

Make a fruit-filled smoothie